I talk to my friends during the day. I'm lucky that we're all remote, but honestly even my in office family members can chat sometimes at work.
When I was in the office, I rarely connected with coworkers. I was often the youngest and/or just not in the same life stage. I could exchange pleasantries and that was about it. I have a grand total of 2 friends from work after over a decade of work across several companies. My social life is still vibrant outside of that.
I don't even understand where people think you can't connect to peolle WTH. I just had an hour long chat with a coworker about nothing at all. Sometimes people just need to chat about nonsense and VC people. Peoppe seem to be afraid of that, but I don't see why. We can work and talk. We did it in the office.
Additionally, my colleagues and I share big parts of our life: every damn workday. None of my friends are capable of talking as long and nuanced about things happening at my workplace. They don't really want to hear emotional rants about bullshit projects because they have no way to relate to those feelings.
But I want to rant about bullshit projects and thankfully, I have colleagues that like hearing such rants from time to time, as they totally can relate. When I am mad about some shit, start talking about it and they ask "oh, was that XY who said that?" and it totally was XY, that is comforting.
I have friends, yes, and I don't need to meet my colleagues after work. But I still have healthy social relationships to them.